Fasting has rapidly grown popular for many people looking to work through a plateau in their diet and exercise routine or for those trying to lose a lot of excess weight. Intermittent fasting is the practice of reducing eating times to a specific window each day and fasting for the remainder of that time, and it can pose many benefits for the body.
Intermittent fasting focuses on confining meals to a set schedule. It encourages the body to convert fat reserves into energy and assists with weight loss. When this happens, your body focuses on restoring and repairing cells.
Fasting can also affect your sleep, with some researchers suggesting that the timing of eating habits can play a role in the quality of our rest. If you suffer from insomnia or deal with stress that keeps you up at night, consider other techniques that can help improve your sleep.
The connection between sleeping and fasting is helpful for your body. Here are ways to integrate fasting and how it improves your sleep.
Types of Fasting
Fasting can be done in varying types. Usually, people restrict their eating to a shorter 8, 10, or 12-hour period each day while fasting during other hours. The most commonly utilized types of fasting include:
- 5:2 Fast – this is when you usually eat as you would for five days out of the week and then restrict calorie intake to around 500 for the remaining two days.
- 16:8 Fast – people will eat during a shorter 8-hour window during the day and fast for the other 16 hours.
- Alternate Day Fast – the goal with this is simple: to fast every other day and eat normally on alternate days.
- Eat Stop Eat Fast – with this method, people will incorporate a full 24-hour fast one to two times per week.
- Warrior Diet – this type of fasting involves eating small amounts of raw fruits and veggies during the day and following up with one large meal at night.
There are other variations in the types of fasting, but all result in what’s known as autophagy. For whatever period you’re not eating, the recycling process of ramping up your body, where the cells use up resources and work more efficiently, occurs. You can induce autophagy through fasting, calorie restriction, and exercise.
Benefits of Fasting into Your Sleep
Intermittent fasting, periods of 24-hour fasting, and other hourly stages of autophagy fasting all pose numerous health benefits. Some of these advantages include the following:
- Improved metabolic health
- Weight loss
- Reduced inflammation
- Mood boost
- Better brain performance
- Lower cholesterol
- Reduce stress
- Improved sleep
Fasting isn’t a new practice; it’s been common throughout history. The idea of fasting for health has existed since the 5th Century B.C.E. when Greek physician Hippocrates suggested it for patients with certain illnesses.
Fasting and The Sleep Cycle
Fasting can improve the quality of your sleep by reinforcing circadian rhythms, which are managed throughout the body from metabolism to appetite. Your circadian rhythm is reliant on the sun to help regulate functions, but food is a necessary and powerful cue for night versus day.
Fasting can help to repair your cells during sleep. Those who practice these types of fasting usually have higher levels of the human growth hormone, which many believe helps slow aging as it helps maintain standard body structure and plays a vital role in metabolism.
When this hormone is produced during sleep, it helps restore muscles and burn fat. It results in those waking up feeling more refreshed and rejuvenated after a night of sleep.
If you’re doing a more complex or super restrictive type of fasting that your body isn’t used to, your digestive cycle and sleep rhythms may need some time to adjust. Keep this in mind if you don’t see an improvement in your sleep patterns right away.
You may feel hungry when going to bed, which may keep you from getting to sleep. However, it’s a temporary feeling, and within just a few days, your body should steady its rhythm and allow the fasting schedule to benefit your rest.
How to Integrate Fasting into Your Sleep
Getting yourself on a consistent eating schedule with your fasting can help improve sleep. But you may be wondering where to start to ensure that you can fast and see the benefits of waking up more refreshed.
Here are some other healthy sleep tips to ensure that your body quickly adjusts and you can reap the benefits of a better night’s rest.
- Drink Water
Staying hydrated ensures that you feel fuller and helps reduce hunger cravings. Having a tall glass of water before bed can ensure that you’ll get to sleep quickly instead of staying up feeling hungry.
2. Eat More Protein
You also want to be careful of what you’re eating, not just when you’re eating. Look for nutrient-rich foods, and try to get as much protein within your diet so that when you’re fasting, you’re not feeling super hungry and suffering from cravings.
Try and avoid foods high in sugar or with empty calories like fried or junk foods. The foods that help your diet and are more nutritious will also be good for your sleep.
3. Eat Before Bed
You don’t want to go to bed hungry and deal with hunger pains that keep you up. It can result in the hormone cortisol (stress) rising, which can combat a good night’s rest. Rather than eating a big meal at night, try to eat something at least within a few hours before going to bed so you’re not disturbed.
4. Find a Fasting Schedule That Works
Incorporating fasting with your sleep routine can take some time to adjust. Give yourself the flexibility to figure out and experiment with types of fasting to see what works best and helps ensure improved sleep. Consider incorporating a shorter fast to start, such as an eight-hour fast, and gradually increase it from week to week.
By eating and fasting on a regular, consistent schedule, you’ll discover that you’ll sleep and wake up feeling refreshed and ready to take on the day. It’s always a good idea to talk to your doctor or healthcare professional before beginning a fasting practice to ensure it is safe to start.
